Mental Training in Tennis: How to Master Your Focus
Most matches are lost through lack of focus, not technique.
You've trained well. Your strokes are solid. Your fitness is fine. But halfway through the match you lose your focus. You get angry about a mistake. You look at the score. You think about what your parents are thinking. And slowly you slip away. Sound familiar? You're not alone. At 359.tennis we believe mental training is not a luxury, it is the foundation. Most matches are not lost through a lack of technique, but through a lack of focus. Also read our blog about emotions on the court and how to deal with match pressure.
"Mental training isn't vague. It's learning to focus on what you can control. That is the foundation for developing and performing at your best."
What is the mental side of losing in tennis?
During a match you are dealing with dozens of things at once. Many of them are completely out of your hands. Yet most players spend the most energy on exactly those things.
- •The score: 'I'm behind, I'm going to lose'
- •The opponent: 'They're much better than me'
- •Spectators: 'Everyone is watching'
- •Mistakes: 'Another double fault'
- •The weather, the court, the umpire
- •Rankings and seedings
What are the three circles of attention?
In sport psychology we work with three circles that help structure your attention. The model is simple but powerful, and you can use it straight away on court.
- •Circle of control: what you fully decide yourself, such as effort, preparation, attitude, breathing, focus, tactical plan and your reaction to mistakes
- •Circle of influence: what you can affect but not decide, such as your energy level, teamwork with your doubles partner and the atmosphere on court
- •Circle of concern: what is beyond your control, such as weather, opponent, result, spectators, umpire and seeding
How can you direct your attention during a match?
Mental training isn't a vague concept. It simply means learning to consciously direct your attention to your task. Not to the result. Not to what might happen. But to what you can do right now. Top players do this point by point. They don't think about the third set while playing the first. They think about the next point. At 359 we train this from a young age, adapted to each group and phase.
What are practical mental training exercises for tennis?
Mental training only becomes powerful when you practise it. Here are five concrete techniques you can apply immediately.
- •Breathing exercise: breathe in for 4 counts, hold for 4, breathe out for 4. Do this at changeovers or before your service toss
- •Between-points routine: always walk back the same way. Touch your strings. Reset mentally
- •One task per point: choose one focus per point ('play deep', 'split step', 'first serve in'). That's all you need
- •Choose a focus word: one word that brings you back to your plan ('calm', 'plan', 'patience'). Say it before you serve
- •Evaluate the process: after the match, don't discuss the score but the behaviour. What went to plan? Where did you stay calm?
How can parents help with a player's mental focus?
Parents have a big influence on their child's mental state. With the right words you help your child focus on what they can control. Also read our tips for parents at matches. For parents who want to understand how to mentally support their child during matches, we refer to our 359 Parent System document.
- •Say 'Stick to your plan', not 'You have to win'
- •Say 'What was your task today?', not 'Why did you lose?'
- •Say 'What did you have control over?', not 'You should have won'
- •Always focus on learning points, not on the scoreboard
Key takeaways
- ✓Most matches are lost mentally, not technically
- ✓Focus on your circle of control: effort, attitude, breathing, plan
- ✓Mental training means directing attention to your task, not the result
- ✓Five practical exercises you can apply immediately
- ✓Parents help by asking process questions instead of result questions
Want to learn to focus on what you can control? At 359.tennis we don't only train technique and tactics, but also the mental side of tennis.
Want to learn more about our Parent System?
At 359 we work with a clear parent guidance structure. Read our full 359 Parent System document.
